95 Best Intermediate Workout Plans

If you are getting in the gym for the first time in your life, it is possible that you would have made significant gains by following any basic workout routine. You just need to be regular and perform the moves in proper form to avoid injuries.

This happens in the beginning stage of your fitness journey because your body is not used the load you put it under the resistance training hence it hyperresponsive and thus the changes in strength and size of the muscle occur faster.

Once your beginner phase is over your body is stronger than what it was at the start and it starts responding differently to the training. it is the time when you stop making significant gains with your generic workout routine.

Most of the gyms and trainers want to target the beginners to their club or class because they can be easily attracted and there are too many of them. That’s the reason you would find a lot of training routines developed for beginners.

When you hit the plateau for the first time and stop making those newbie gains you need to consider switching to a more advanced approach towards workouts. You may not find too many workout routines for this stage so easily because there aren’t as many as the ones for beginners.

The addition of compound exercises, heavier weights, and a planned weight progression to the plan is what makes an intermediate workout routine different and more effective than the generic beginner plans. An intermediate workout plan is designed to get you out of the phase where all your efforts going fruitless and deliver you results in terms of strength and mass gain in the specified time frame.

Intermediate Workout Routine

4 Day Intermediate Full Body Workout Plan for Mass

During the first phase of bodybuilding you learnt how to execute basic and fundamental exercises correctly. Your workouts become consistent, have a well balanced diet and you got some experience. Now you are ready to make some advancements in lifting ...
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Hourglass Workout Plan

Hourglass figure workout plan is perfect for any woman who want to transform their body to achieve hourglass figure. This 12 week (3 month) workout program will help you to tone your body with curves in all the right places ...
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Power Hypertrophy Adaptive Training (PHAT) Program [With Spreadsheet & PDF]

PHAT stands for Power Hypertrophy Adaptive Training. PHAT workout program is designed by the famous powerlifter and bodybuilder Layne Norton. He is a renowned pro natural bodybuilder, 2x USA Powerlifting 93kg national champion and 2015 IPF (International Powerlifting Federation) silver ...
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Hypertrophy Specific Training (HST) Workout Program

The term HST stands for Hypertrophy-Specific Training.  Majority of workout programs that we are seeing nowadays are not based on the science of muscle hypertrophy.  Hypertrophy-specific training program is based on the principles of muscle growth discovered in many research ...
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Power Hypertrophy Upper Lower (PHUL) Workout Routine [with Spreadsheet & PDF]

PHUL workout program is a great transition workout to gain more strength and muscle gains like never before by using your knowledge of your own body.  What is PHUL workout and how it works? The term PHUL is the short form ...
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Muscle Building 3 Day Split, 4 Day Upper/Lower & 5 Day Split Workout Plans

So, you have finally managed to pull off a few consecutive months of uninterrupted gym attendance and feel like taking your fitness life to the next level, meaning building muscle mass. With so many workout routines on the internet, many ...
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Coolcicada PPL Routine + 6 Day PPL Spreadsheet Templates

Coolcicada PPL workout routine is designed for intermediate bodybuilders who want to gain more muscle and mass. As the name indicates Coolcicada’s push/pull/legs workout plan consist of 3 workout days. The main advantage of this PPL workout routine is that ...
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Michael B. Jordan Workout Routine

Playing roles like Adonis Creed in Rocky spin-off and sequel Creed and Erik Killmonger in Marvel Black Panther requires super shredded body. It is not some big secret that Michael B Jordan has one of the most shredded physique in ...
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The intermediate workout program you are following must be capable of accelerating your growth. The frequency of the workout sessions and the intensity of the exercises should be so planned that you get enough stimulus for pushing the muscles to limit and enough rest for allowing them to grow in size and strength.

 

There are many sources that would just put together a few exercises and call it an intermediate level routine. To save you from such undependable plans we have compiled a plethora of workout routines that would suit your requirement. Each session in these routines would be truly an intermediate workout.

There are many intermediate level workout schedules to choose from on our website. You can choose any workout plan among these to suit your requirement.

The workout programs are segregated on basis of goals, equipment needed, focus muscle groups, etc. whether you wish to work on your strength or you want to focus on growing the glamour muscles, we have at least one intermediate level program for you.

If you have been lifting or performing bodyweight exercises for a while now, then you must check out these intermediate level workout programs. These will not only quicken your growth but also make things interesting and motivate you to put in more effort.